Open week 3.
Class will run as normal throughout friday, your WOD will be the Open WOD 🙂
Warm Up
Laps of love
WOD
5 rounds for time:
50 double unders
25 sit ups
Skill
30 on 30 off:
plank hold
squat hold
super couch hippy stretch
Warm Up
banded pull aparts
banded oh press
mtn climbers
x20
WOD
4 rounds: 9min cap
15 stoh
15burpee over bar
(rx unbroken stoh)
Skill
0-4mins:
tabatta hollow
5-9mins:
tabatta arch
10-15mins:
1-5 kipping swing(scale back to active hollow hang)
Warm Up
Tabatta(2 x20sec)
bike
burpees
pvc cleans
WOD
20min AMRAP
1 hang power clean(scale up to power clean from floor)
3 push up(scale up to hspu)
5 wallball
Skill
e2mom x 14mins(6sets + team talk)
set 1-3:
db/kb front squat x 10 reps(focus on front rack stability with awkward object)
team talk x 2mins
set 4-6: Single arm oh squat x 5/5(use db or kb or small plate
make em pretty reps instead of heavy load
Warm Up
10 air squats
10 lunges
10 pull aparts
5 burpees
WOD
In a team of 3 Complete
300 cal row
150 cal bike
Movement(in wod room)
e3mom x 15mins
20 db/kb bench
+
Sit ups 10-20
Its week 2 of the Open.
We will be running the Open WOD as the class WOD all day
Warm Up
5min amrap
10 squats
10 sit ups
10 push ups
5 burpees
WOD
3 x 500m row
rest 5mins between efforts
you have 2:30 to complete your 500m
goal is to get the fastest three times possible
Gymnastics
0-4mins: hs kick ups
5-9mins: hs hold against wall
10-15mins: headstands with a buddy
Warm Up
Sally Up
into pvc mobility
WOD
21-15-9
c2b/jumping c2b(dont rip your hands!)
box jump
kb swing
(10min cap)
Barbell cycling
3 x tall squat snatch(up to hang snatch)
e2mom x 12mins
Warm Up
banded:
20 pass throughs
20 press
20 pull aparts
10 lunges
WOD
11min AMRAP
11 burpees
11 push ups(hspu)
11 right arm lunges
11 left arm lunges
oh-fr rack-farmers
Movement
Front squats x 5
e2mom x 12mins
Warm Up
Tabatta Jump jacks and air squats
Coach led lunge complex
WOD
30 wallballs
100 doubles
30 wallballs
100 doubles
rx unbroken wb
scale doubles 50/high singles
Gymnastics
15min emom:
Min 1: 30 sec arch hold
Min 2: 5 hollow pull back
Min 3: 5 kipping swing
